Essential Foods for Adolescents + Watermelon Cucumber Salad

Issue #13

Happy Friday everyone!! Today’s issue is on healthy foods that adolescents can add to their diet. I will be focusing on certain foods and going into depth on their benefits. This week’s recipe is a fresh and light watermelon cumber salad, perfect for the warmer weather. Also, as a thank you to those who have been supporting my Sr. Project newsletter, I wanted to give a giveaway to give back. Don’t forget to subscribe if you haven’t already, to enter the chance to win my Maple Cinnamon Granola & Honey Roasted Sriracha Cashews (1 lb each). There will be 2 lucky winners and they will be announced on May 24, 2024, so make sure to subscribe by then. Happy reading!

Fruits & Veggies

Fruits and vegetables, provide vitamins and minerals including vitamin C, potassium fiber, and other nutrients. They can help us maintain a healthy gut, which can reduce the symptoms of constipation and digestive problems. They are also a natural source of energy and help boost our immune system to help fight diseases. I know that fresh fruits and veggies can be expensive, but frozen fruits and veggies have the same benefits as fresh do. Fun fact: Frozen fruits and vegetables are actually frozen at their peak freshness.

Fruits & Veggies to incorporate more into adolescent’s diets:

• Apples - Vitamin C & E, iron, zinc.

• Bananas - Vitamin C & B6, potassium, magnesium.

• Berries - Vitamin C & K, potassium, magnesium, prebiotics.

• Dark Leafy greens (Kale, Broccoli, Spinach, etc.) - Vitamin C & K, iron, calcium.

Carbohydrates

Complex carbohydrates promote sources of energy, which adolescents require extra energy support during this time, especially for athletes. Carbs are broken down into simple sugars, that are then circulated through the bloodstream, and then used as energy that the brain uses as its primary source. Carbs not only provide energy for the brain but also muscles. If an adolescent does not get enough carbs, they tend to feel tired and run down, making them not perform at 100% in their day. Carbs to include in adolescent’s diets:

• Potatoes (Yellow potatoes, sweet potatoes, russet potatoes, purple sweet potatoes)

• Whole-grain products (Rice, pasta, quinoa, oatmeal)

• Sourdough bread

Protein

Protein is probably the most under-eaten nutrient that adolescents do not get enough of. With packaged food items, teens tend to grab these ultra-processed, high sugar and carbs, foods that lack protein. Protein is essential for growing muscle, which is key for adolescents during puberty. The main idea to keep in mind is having high-quality protein in the diet helps maintain body cells, making hormones, and enzymes. Here are some ways adolescents can up their protein:

• Chicken

• Fish (salmon, white fish, tuna)

• Red meats

• Tofu

Good Fats

Healthy fats help the body supply energy (from calories) and absorb vitamins A, D, E, and K. They are also essential for growth and development among young teens. No matter what people or social media influencers tell you, healthy fats are not the enemy, but you do have to choose the right amount of fats that are consumed. Here are some fats that adolescents or anyone can implement in their diet:

• Avocados

• High-quality dairy products (milk, cheese, etc.)

• Nuts

• Nut butters

• Extra virgin olive oil, flaxseed oil, coconut oil, fish oil

• Olives

What Adolescents Should Avoid

I love food as much as the next person does, but certain foods that adolescents eat should be eaten in moderation. For example, adolescents should not be eating Goldfish at every meal, every day. But I am not saying that you need to completely take out your favorite foods; everything should be in moderation. Here are some tips I use to add more nutrients to my meals and diet: Add a handful of veggies for fiber, like roasted broccoli or carrots. Next, at least a fist full of protein at every meal. I find that this keeps me satiated until my next meal. And finally, a good healthy fat. I love avocados, olives, and eggs. The main takeaway is that adolescents should avoid ultra-processed foods if they can but having them once in a while is more than okay. Foods that adolescents should consume less of or avoid:

• Ultra-processed foods (high-sugar cereals, donuts, chips, etc.)

• Energy drinks (especially ones with added sugar)

• Processed meats

Update: I got back my Sr. Project research paper back and I got an A!

Watermelon Cucumber Salad

• 3 cups of watermelon, cubed

• 2 cucumbers, sliced

• 1/4 cup mint, minced *You can also use basil or both*

• 8 oz of feta (Optional)

Dressing

• 1/4 cup olive oil

• 1 tbsp apple cider vinegar

• 1/2 of a lemon, juiced

• 1 tbsp maple syrup or honey

• salt & pepper to taste

1. Cut watermelon and cumber, and place into a salad bowl.

2. Combine all of the dressing ingredients in a jar or mixing bowl, and mix.

3. Combine all of the ingredients and toss together.

4. Place in the fridge for at least an hour or enjoy straight away!

Thank You!

Disclaimer: I am not a registered Dietitian, Nutritionist, or Doctor. These are things that have worked for ME. These things may work for you and maybe they won’t. Take what you like with my newsletters and leave what you don’t. CHOOSE WHAT WORKS FOR YOU.